Four out of five French people will one day be affected by back pain. Traveling by plane, train and especially by car hurts our backs, here are some good tips if you suffer from herniated disc or lumbago.
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Move more
This is the main and most effective advice to fight back pain. The pain often leads to reduced activity, which leads to a drop in muscle strength in the back and abdominals.
Muscle strengthening is therefore recommended to reduce pain. The practice of an adapted physical activity is recommended all year round. Also remember to stretch before each exercise.
To help you, the health insurance site, Ameli.fr, offers an app called Activ’Dos. She’s full of tips for moving more and taking care of your back with personalized coaching!
By car, by train, we move too!
When travelling, also remember to move. A break is essential every 2 hours by car: take the opportunity to walk a little. In an airplane, even if the aisle is narrow, get up and take a few steps. Do the same on the train if the trip is long.
Avoid as much as possible long car journeys which do not help your back pain. Adapt your position, thanks to the adjustment of the seat and place the headrest at eye level. Use a support cushion to support your back and try to keep a 90 degree angle between your legs and your back. The lumbar belt is a back-up solution that should not be used too often.
Also move when you are seated. In your seat, relax your upper back with small shoulder movements (rotating them, raising them and lowering them). Contract your abs as you grow taller to stretch your back.
Don’t sit too long
Sitting is bad for the spine: the discs between the vertebrae are compressed. Whether you are working or watching television, remember to get up regularly. The working position is dangerous for the back and must absolutely be adjusted.
Watch out for the sofa, where we tend to slouch and bend our backs… Sit with your back straight, both feet on the floor, even if it means wedging a cushion behind your back.
Adopt the right gestures on a daily basis
Daily life is full of traps for the back! Who doesn’t bend down to retrieve the trash can under the sink, to sweep or iron? We “break our backs in two” without realizing it.
On the contrary, adjusting your position well for each activity is fundamental. Bend your leg into a forward lunge rather than leaning forward, squatting if the knees allow it. When shopping, divide their weight between two bags to balance the loads and crouch down to fill and unload the bags.
When you sleep, the ideal position is on your side, with a pillow between your legs. If you prefer the prone position, bend one leg to the side and extend the arm to the same side; on the back, place a second ear under the neck or under the hollow of the back to reduce the hollowing.
To pass the broom, it is advisable to stand straight, spreading your legs a little, even if it means swinging a little from one leg to the other. Choose a broom with a long enough handle that you don’t have to bend over. The ironing board should also be well placed, about 15 cm from elbow level.
Change your mattress and ditch your high heels
We spend a third of our life sleeping. The quality of the mattress is therefore essential for the back! Choose it neither too hard nor too soft, depending on your sensitivity.
Wearing high heels causes a curvature of the back. Very flat shoes, such as flip flops or sandals, are not recommended. Opt for shoes with a small heel or sneakers.
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